AustrianOakJr's "Gonna Lift Some Heavy Sh*t.....Professionally" Log

[AustrianOakJr]

For those that dont know me, my name is Sean Campbell and I am a WNBF pro bodybuilder. I have been training for the better part of 17 years and competing as a bodybuilding for the last 4+ years. With the help of 3DMJ and my sponsorship with NRC, I won my pro card with the USBF in May of 2011 and then with the WNBF in June of 2011. I competed last at the 2012 WNBF Pro American. Prior to the Pro American I was very active on this forum and I have had a number of previous logs leading up to various competitions over the past several years. Some who know me might have noticed I havent been around the forums for the past few months. I actually took some time off from the "bodybuilding lifestyle" for a few months with intentions of taking a much needed mental break from weighing, tracking, counting and disciplining myself so seriously towards competition. And its been totally awesome. I am a teacher so I have the summers off; I spent a lot of time on various outings and spending time with my family and friends without worry for meals, and scales, and workout timing. I must admit one of my least favorite requirements coming with the WNBF pro card is the requirement to compete within 1 year of earning it. Following my pro card winning 2011 season I was feeling a bit burned out but I chose to stick out the dieting and focus for another 12 months leading into my pro debut....pretty much because I was obligated to, rather than really WANTING to. Although my debut went "OK" i really think I could have done much better coming into competiton after a longer off season....for both physical and mental reasons. So, thats what I have my sights on now.......a nice, loooong, off season.

Ive been training right through the summer and despite my utter lack of concern for my diet, I think I have progressed quite nicely. I put a solid 20 lbs....ok.....maybe not totally "solid".....FINE.....its mostly "fluff" (currently at 185lbs)...... and im ok with that for now. I may start a mini cut now that I have begun (loosely) tracking my food intake. I want to see where I am calorie-wise and make a decision on that soon. I have been following a 531 powerlifting progression with some hypertrophy add ons. My strength is very good. I dont remember ever being stronger. So hopefully that continues as I start to reign in the diet again.





So......without further ado, this will be my first workout log:

3-3-3 Deadlift Day

SUMO DEADLIFTS
345 X 3
395 X 3
445 X 5 (PR - new 1RM @ 501 lbs)

SINGLE LEG ROMANIAN DL's
145 X 10

LEG EXTENSIONS
220 X 10 X 3

WEIGHTED SIT UPS

85 X 10
85 X 10
85 X 9

STANDING CALF RAISE

135 X 10
150 X 10
150 X 9

More to follow.....stay tuned. I welcome any comments, questions, name calling.....whatever.

[anti-steroids]

in moby!seriously though always dig following your journey

[AustrianOakJr]

Since I have spent the last three months focusing on my family and overall "balance".....its probably appropriate to share a few shots from my various adventures.

Shelby - Dodge National Convention - Detroit Michigan. Lots of fun, food, drink and ridiculously fast sleepers.


Got myself a smoker this summer.....to cook all my "diet food".


Lake Pleasant, NY


Webster Carnival (right down the road from my house)


Bushwacking West Canada Creek in the Adirondacks


Kids about to board the "Wright Flyer" at the National Air and Space Museum


Chillin with Honest Abe


My daughters first bus ride:

[AustrianOakJr]

Camping on Panther Mountain w my Dad and my Son:



Canoeing and Kayaking various places....



My daughter starts kindergarten:



Beach Bummin it...

[NaturalPursuit]

FINALLLLLY!!!!


HELL yeah man! you know i'm in for thiiis!!!

[ErickStevens]

Oh yeah! It's about time.

[AustrianOakJr]

FINALLLLLY!!!!


HELL yeah man! you know i'm in for thiiis!!!

in moby!seriously though always dig following your journey

Oh yeah! It's about time.

Thanks for joining me guys. I need this. I want to get back on track and I love the comaraderie found on this forum.

[Gibson5521]

Subbed !

[wrkoutfrq]

bout time!!! haha nah i'm really glad you took the summer to stop and smell the roses... a lot of competitors get too caught up in the bodybuilder mentality, which is sadly narcissistic. you've always done a great job balancing family and fitness, so this summer "off" was a good call. i'm actually surprised you only gained 20lbs, you seem to be famous for your fulks lol. def. count me in on this journey! BTW, i've been hanging with Brian Whitacre in the gym since i got to OK State (for my PhD), and he's looking fantastic. gonna be an epic battle if you two ever go at it!

[demonwareltd]

Finally a log I can get in on the ground level! Welcome back and u r right on about the comraderie and support around here. Let's do it!

[Vanguard1965]

Hey Sean glad to see you're back and looks like you had a great summer! Looking forward to your off season log and I plan on taking a year + to build as well once I am done my first show in 6 weeks.

[chuckles_345]

Subbed! I followed your old logs and you made a tun of progress. Looking forward to following along with this one as well.

[Bnizzle163]

Been waiting a long time for this. INNN BEOTCH

[stubbee21]

In! I can honestly say that I learned a ton from your logs and posts in the contest prep forum since I started competing back in 2010. Looking forward to following along.

[adamjohn32]

Yesssssssssss. Been following your life adventures via FB, seems you're living life to its fullest right now, in on this epic journey Sean!

[AustrianOakJr]

Subbed !

Glad to have you. THanks.

bout time!!! haha nah i'm really glad you took the summer to stop and smell the roses... a lot of competitors get too caught up in the bodybuilder mentality, which is sadly narcissistic. you've always done a great job balancing family and fitness, so this summer "off" was a good call. i'm actually surprised you only gained 20lbs, you seem to be famous for your fulks lol. def. count me in on this journey! BTW, i've been hanging with Brian Whitacre in the gym since i got to OK State (for my PhD), and he's looking fantastic. gonna be an epic battle if you two ever go at it!

Yea, it was a good call. I have probably enjoyed this summer more than any in the recent past. I think I only worked 5 days the entire summer. I did a lot of relaxing and enjoying my family. 20 lbs is a good chunk of chub for me. I dont think I have ever gotten too much further than 25-30 lbs out from my depleted stage weight. I really dont start feeling "normal" until I get at least 15 over. I could give a crap about looking ripped but I worry about how bad its going to be to get back in shape when the time comes.

Hanging with Brian Whitacre? From what I hear of him, he is a great guy. Definitely one that I have always admired in the sport. I know that he has a family to juggle as well ......and is one of the top athletes in the WNBF. Crazy. Wish I could say I feel up to the challenge of competing on his level, but ive got a ways to go. Not that I dont have my sights locked on being the best, i just recognize im still probably a half decade or more away from achieving it.

Finally a log I can get in on the ground level! Welcome back and u r right on about the comraderie and support around here. Let's do it!

Definitely the best bodybuilding forum i have been on. Great people here.

Hey Sean glad to see you're back and looks like you had a great summer! Looking forward to your off season log and I plan on taking a year + to build as well once I am done my first show in 6 weeks.

Ill be sure to tune in to you final six weeks. If you need any help....constructive criticism, objective eye, etc.....just let me know. Keep on it!

Been waiting a long time for this. INNN BEOTCH

Ohhh yeeaaa! I can finally go into your logs without salivating all over my keyboard. I think you cost me a couple of laptops last prep. Glad to see you are still around. Ill be sure to pop in on your log, but do you have anything in the works right now?

In! I can honestly say that I learned a ton from your logs and posts in the contest prep forum since I started competing back in 2010. Looking forward to following along.

Glad to hear it. I enjoy giving back as much as I can to this forum because this is what got it all started for me years ago......guys helping me out when i knew next to nothing about prep. Glad to have you along.

Yesssssssssss. Been following your life adventures via FB, seems you're living life to its fullest right now, in on this epic journey Sean!

I dont even think i post all of our little journeys this summer. Its been a really good one. I love my job as a teacher but damn......its hard to go back after a summer like that. Only 39 more weeks to go.

[wrkoutfrq]

Yea, it was a good call. I have probably enjoyed this summer more than any in the recent past. I think I only worked 5 days the entire summer. I did a lot of relaxing and enjoying my family. 20 lbs is a good chunk of chub for me. I dont think I have ever gotten too much further than 25-30 lbs out from my depleted stage weight. I really dont start feeling "normal" until I get at least 15 over. I could give a crap about looking ripped but I worry about how bad its going to be to get back in shape when the time comes.

Hanging with Brian Whitacre? From what I hear of him, he is a great guy. Definitely one that I have always admired in the sport. I know that he has a family to juggle as well ......and is one of the top athletes in the WNBF. Crazy. Wish I could say I feel up to the challenge of competing on his level, but ive got a ways to go. Not that I dont have my sights locked on being the best, i just recognize im still probably a half decade or more away from achieving it.

everything you've heard is spot on, probably one of the most friendly guys you'll ever meet. he does a HUGE amount to promote weightlifting and fitness here at OSU, is the faculty mentor for the weightlifting club, sponsors a powerlifting meet and a bodybuilding show every year, plus just loves to interact with people in the gym. a super hard worker too, just yesterday was doing sets of 10-12 on trap bar deads with 4 45's and a 25 on each side at 9 weeks out. i don't think you give yourself enough credit though, you have incredible size for your weight. i think what you need to be truly competitive is that freaky condition that all the top's seem to get (which can be said about 90% of bodybuilders, pros included). i have no doubt you'll be bustin it HARD to get there. do you have an idea of how long of an offseason you'll take?

[AustrianOakJr]

everything you've heard is spot on, probably one of the most friendly guys you'll ever meet. he does a HUGE amount to promote weightlifting and fitness here at OSU, is the faculty mentor for the weightlifting club, sponsors a powerlifting meet and a bodybuilding show every year, plus just loves to interact with people in the gym. a super hard worker too, just yesterday was doing sets of 10-12 on trap bar deads with 4 45's and a 25 on each side at 9 weeks out. i don't think you give yourself enough credit though, you have incredible size for your weight. i think what you need to be truly competitive is that freaky condition that all the top's seem to get (which can be said about 90% of bodybuilders, pros included). i have no doubt you'll be bustin it HARD to get there. do you have an idea of how long of an offseason you'll take?

I think you are completely right. I know where I lack some size and thats going to take years. But conditioning is something I CAN nail for my next contest. If im honest with myself, I am pretty happy with the way I came in when I won my card (pics above) but I think I fell a little short of that in my pro debut. And in order to compete with the best of the best, my conditioning will need to reach the next level. I know I can do it......and a nice extended off season will be an integral piece to the puzzle. Right now my metabolism is much better and it seems like I need about 3000 calories to support my weight. My plan is to really stoke that furnace as much as possible in the next year and a half and then begin the cut heading into the 2014 season......possibly the pro american again, but more than likely the texas shredder and then maybe the worlds depending on how I do.

[Vanguard1965]

I think you are completely right. I know where I lack some size and thats going to take years. But conditioning is something I CAN nail for my next contest. If im honest with myself, I am pretty happy with the way I came in when I won my card (pics above) but I think I fell a little short of that in my pro debut. And in order to compete with the best of the best, my conditioning will need to reach the next level. I know I can do it......and a nice extended off season will be an integral piece to the puzzle. Right now my metabolism is much better and it seems like I need about 3000 calories to support my weight. My plan is to really stoke that furnace as much as possible in the next year and a half and then begin the cut heading into the 2014 season......possibly the pro american again, but more than likely the texas shredder and then maybe the worlds depending on how I do.

Sounds like a solid plan Sean and I appreciate your offer ...

Ill be sure to tune in to you final six weeks. If you need any help....constructive criticism, objective eye, etc.....just let me know. Keep on it!

Layne thinks I need to lose 10 to 12 pounds in the last 6 weeks so have my work cut out for me.

[The Solution]

Good to see you back Sean, whats the diet look like kcal wise?
Glad to see the balance coming into your life after a tough season. Eager to see you back on stage in the future.

[jpfaherty]

In of course my brother! Make it epic!

PS- Great pics!

[fltallpaul]

Sounds like you are doing things about perfectly to me. It's been fun watching you progress over the years on these boards as I think we both started around the same time. How is Jimmy?

[AustrianOakJr]

Good to see you back Sean, whats the diet look like kcal wise?
Glad to see the balance coming into your life after a tough season. Eager to see you back on stage in the future.

Hey Bob....whats up, man? Good to see you around the board still. Calories?....still working on figuring it out. I just started logging my food intake this week. Im eating whatever and just logging. At the end of the week ill take a look and see where im at for calories. So far, it looks like im maintaining at just over 3k calories.

In of course my brother! Make it epic!



PS- Great pics!

Welcome, JP. Working on epicness just for you bro! AND Ill keep logging with my non-bodybuilding pics. Bodybuilding rocks, but there is so much more to life.

Sounds like you are doing things about perfectly to me. It's been fun watching you progress over the years on these boards as I think we both started around the same time. How is Jimmy?

Well, I dont know about perfect. I guess if you were competing against me, id be doing it "perfect" for you. But im living life, enjoying the sport and still progressing to some degree. So, im not going to complain.

Jimmy? ......actually, I havent talked to him in a bit. Dang...probably been a couple months. We were supposed to do a warrior dash together but he cheesed out on me. Tough to pin that guy down. Hopefully we will see him around the forums soon. One of these days maybe we'll get him stage.....for the 60's and over masters or something like that.

[AustrianOakJr]

BENCH PRESS - 333 day.


BENCH PRESS
215 X 3
245 X 3
275 X 4

CABLE LATERAL RAISE

20 X 10
20 X 10
20 X 9

BICEP SHENANIGANS - 3 Sets of general bicep engourging pump bro-style curls till they hurt a little bit


COMMENTS:
In and out today.....not spending much time on the upper body. This was a pretty easy day followed by about 15 minutes on the foam roller.

[rich55]

Nice Sean!! I'm starting to a log a bit more. Good to see some familiar faces on here. Congrats on your debut! It's a tough jump and I feel ya there man. Back to pounding out the iron!!

[AustrianOakJr]

Nice Sean!! I'm starting to a log a bit more. Good to see some familiar faces on here. Congrats on your debut! It's a tough jump and I feel ya there man. Back to pounding out the iron!!

Hey Rich! Thanks for the comments. You are an inspiration in that regard...u had a hard time your first time out but really improved for this last season to do awesome. It CAN be done. So that's where I'm.heading.....couple years of build time and back at it.

I'll have to stop in on your new log.....cool..

[NaturalPursuit]

STROOONG bench man!

IN FOR SOME CRAAAZY HARD WORKOUTS!

[AustrianOakJr]

WED - SEPT 12

BULGARIAN SPLIT SQ - SMITH 3-3-3

210 X 3
240 X 3
270 X 5

BB GLUTE BRIDGES

330 X 10 X 3

SINGLE LEG CURLS

55 X 10
55 X 9
55 X 6

CALF RAISE - SEATED

140 X 10
140 X 10
140 X 9

STRETCH AND ROLL - 10 min

COMMENTS
Solid workout. Dealing with a tight ham/glute so its been taking a while to get warm, but strength continues on the rise

[AustrianOakJr]

STANDING OVERHEAD PRESS 3-3-3

135 X 3
155 X 3
175 X 4

LAT PULLS

310 X 10
310 X 10
*aborted third set

INCLINE FLY - MACHINE

130 X 10
130 X 10
130 X 9

TRI PUSH DOWNS - V BAR

130 X 10
130 X 10
130 X 9

COMMENTS: Hurt my neck/shoulder pretty bad on military press today. Im pretty pissed as I write this. I was mid lift, trying to get # 5 for a PR with 175. Felt something just tighten right up near the bottom of my trap/shoulder blade area. I just know im gonng be hurting tomorrow because i already feel everthing locking right up. AAAArrrgh.

[AustrianOakJr]

STROOONG bench man!

IN FOR SOME CRAAAZY HARD WORKOUTS!

I actually just started benching again. I started to have a hard time doing bber style bench press.....my shoulders would take a beating. So I stopped and went to bber style declines. No problems there. For the last three months, I have been working with a powerlifting form on bench and have gone without any shoulder pain. I also seem to be pretty strong with the narrow grib/arched back. Im gonna keep running it and see where it goes.